**Marcus's HIT Dungeon**

[NACH3]

Yes it's all HIT, you can't go full bore all the time it just can't happen you will need to rest so we have pullbacks. This is where you still use HIT but there is no forced reps or rest pauses neg reps ect. So no advanced techniques. We are all different but for me i have a pull back about every 7-8 wks or so and it all depends on how i feel, but it is usually 1.5-2wks then back to full bore.

I/we all follow this protocol... without pullingback you will burn yourself out in no time.... it's impossible to keep that type of intensity without breaks(usually 2wks but I go off how I feel! With my injuries I usually am around 6wks b4 I have to start watching... & preparing for mt pullback

As said early I will not go to failure or beyond during these pullbacks so I'll go with 2wotking sets and stop just before failure...

[NACH3]

Oh, damn near forgot. If any of you shop Sam's regularly and have a Sams Plus membership, make sure you use your cash rewards. I shop there a good bit buying cases of chicken, flank steak, etc. and for every $500 you spend you get $10 in cash rewards. Doesn't sound like much, but my 3 cases of split breasts, 1 case of boneless skinless breasts, a couple of packs of flank steak, a chub of 90/10, big bundle of paper towels, mega bag of almonds, large bag of rice, and a few other odds and ends cost me about $97?

That's a good price, AG! Especially for what you got

[GirlyGymRat]

Thank you, ma'am. Are you feeling any better, GGR?

Yes and seem to have a lingering cough. Back to work tomorrow

[Sfla80]

Oh, damn near forgot. If any of you shop Sam's regularly and have a Sams Plus membership, make sure you use your cash rewards. I shop there a good bit buying cases of chicken, flank steak, etc. and for every $500 you spend you get $10 in cash rewards. Doesn't sound like much, but my 3 cases of split breasts, 1 case of boneless skinless breasts, a couple of packs of flank steak, a chub of 90/10, big bundle of paper towels, mega bag of almonds, large bag of rice, and a few other odds and ends cost me about $97?

97!!! Holy shit man.

That's awesome

[NACH3]

97!!! Holy shit man.

That's awesome

That's super cheap... & Sounds better than Costco prices for meat! great deal there buddy!

[Proximal]

Even if your body could hold up to the stress of running and gunning HIT all of the time, I don't think the mind would allow you to. The mind needs a break just as much or more than the body.

I really agree with this. For the few months that I've done almost exclusive HIT,
I've noticed how much the mental commitment plays a role. Thankfully the extended physical recovery that is needed limits the training frequency & helps with the mental aspect.

Triceps still feel pumped from yesterday. On a lighter note, shaved off the beard without notice and it freaked the sh*t out of my wife.

[kelkel]

Kel do you go heavy(ish) 6-10 then drop or 2w sets at say 8-12? I've been mixing it up and will go heavy with them once a week(ish) but If I do go heavier I still don't use any momentum(so not too much weight to where I'm swaying/or moving my body!

I usually use a weight that allows failure around 10-12. I lose feel if I crank it up to heavy on these and to me this exercise it's all about feel.

[kelkel]

I may be mistaken and hopefully am not speaking out of turn, but I think once or twice a year Kel just totally takes a week or two off. No lifting at all, maybe just take a stroll around the neighborhood or something. Says when his time off is up, he is totally "hungry" to start shifting plates again.

Yep. May do just that over the holidays this year. It's a healthy thing. When it comes to the strolling it kinda resembles the old lady "Prancercize" video if you can remember that.....

[almostgone]

Yep. May do just that over the holidays this year. It's a healthy thing. When it comes to the strolling it kinda resembles the old lady "Prancercize" video if you can remember that.....

https://youtu.be/o-50GjySwew

[almostgone]

Yes and seem to have a lingering cough. Back to work tomorrow

Ugh. Hope the cough will go ahead and leave. You have dealt with this long enough.

[Proximal]

Good morning all!

[hammerheart]

Got bad gingival inflammation in the last days, I made best friends with RP ibuprofen 800mg that got rid of the pain and eating is possible again.

Muscles also got very soft and flabby, but contradictory enough my strength is up a bit - added 25lbs to shoulder press.

...

Where's Marcus?

[NACH3]

I usually use a weight that allows failure around 10-12. I lose feel if I crank it up to heavy on these and to me this exercise it's all about feel.

Totally agree regarding the feel for this exercise, too! Its finding that balance using decent weight yet it's still a controlled lift(no momentum - & starting at side of thigh) indeed puts more stress on that medial delt!

[NACH3]

Where's Marcus?

I know the last we spoke he's been very busy with work... he'll be back fellas! Just figured I'd pass this on as I've seen others ask as well!

[NACH3]

Morning all!

Finally seem to be getting a handle on my sleep... also calling to see when I can get into the docs office....

I'm not going to bleed until I get bw results back, but under high pressure letting could throwing a clot be of any worry, if my platelets were/are that elevated?? Ever since I lost my spleen my Platelets go hey wire(they'll keep accumulating) any other

Otherwise, feeling good - thinking delts & tris / it's not HIT atm though

[clarky.]

Hi fellas, just in I did arms earlier. I felt ok but weight was down a tad, but I made them pay believe you me.

Standing db curls 1 working +rp DD

Incline db curls 1 working +rp DD

Db preacher 1 working 1 drop 2forced 3neg off back of bench

Cable preacher 1 working 1 drop

Incline lying db tri ex 1 working 1 drop

Close grip bench 1 working +rp smith

Tri pd 2 sets

Behind head tri ex 1 working 1 drop. V bar

Done.

[GirlyGymRat]

Morning all! Finally seem to be getting a handle on my sleep... also calling to see when I can get into the docs office.... I'm not going to bleed until I get bw results back, but under high pressure letting could throwing a clot be of any worry, if my platelets were/are that elevated?? Ever since I lost my spleen my Platelets go hey wire(they'll keep accumulating) any other Otherwise, feeling good - thinking delts & tris / it's not HIT atm though

I'm surprised u aren't eligible to have regular blood draws.

[NACH3]

Delts/tris
Stretching RC ex's rolling dynamic movements
Lots of loosening up getting blood into shoulders

Lateral raises
2warm ups - 2 feelers
2w DD higher rep range

Straight bar front raises
2warm ups 1feeler
2w drop higher end reps

Rear delts over incline bench/ s/s'd w/rev cable flys
4x 12-15

Rev hammer strength press
3warm ups
2w drop shortening ROM to press

Smith rev bench
Warmed up by pyramiding up
2w DD

Skull crushers
2w Drop

Lying rope ext
2w
Push downs(straight bar)
2w DD

decent lift - strength is down but kept intensity up - 45min weights only

[NACH3]

I'm surprised u aren't eligible to have regular blood draws.

I agree Girly & I used to back east even b4 TRT(no spleen)... Since coming to CA I've had nothing but but problems even with my doctor writing letters/a prescription etc(always seemed to cause more problems b/c they have to draw my blood from a different location than the elbow - and it's strongly regulated) also, my INS just dropped my TRT so I'm looking for a new doc too...

We all know when it rains it pours lol... but your right Girly I should have a standing order in my file for this... When I go to the docs I certainly plan on bringing it up again!

[kelkel]

Totally agree regarding the feel for this exercise, too! Its finding that balance using decent weight yet it's still a controlled lift(no momentum - & starting at side of thigh) indeed puts more stress on that medial delt!

This is an exercise where I would always opt for a more controllable weight to maximize feel. Rep speed and a slight pause at the top (try this) will really exacerbate the feel.

[NACH3]

This is an exercise where I would always opt for a more controllable weight to maximize feel. Rep speed and a slight pause at the top (try this) will really exacerbate the feel.

I sure will thanks Kel... usually as I bring up from my thigh I'll slightly turn the pinky side up(like you would pour a glass of water) at the very top of the contraction. I prefer slower and controlled on these to really feel it where your supposed to

[Cuz]

Stay motivated guys!

[Proximal]

Off day for me, plus survived another Monday - life is good. Hope all is equally good with everyone!

Reading a book called "The Swoly Bible - The Bro Science Way Of Life". It's meant to be non-serious & silly and it is just that - but I am finding it pretty damn funny. Just finished the chapter on how to approach getting a spot and also unwritten rules in providing a spot, not a bad writer plus has a decent sense of humor.

Take care all!

[kelkel]

Question for you guys. What are some of your go-to foods?

I'm not talking about the basics such as chicken, fish, steaks, rice, etc. Tell me some of your must-haves that are different. Be nice to hear some different ideas. My main item would probably be cottage cheese with mandarin oranges. Grapes are also a must have for me. I eats several pounds per week.

Thanks!

[almostgone]

Question for you guys. What are some of your go-to foods?

I'm not talking about the basics such as chicken, fish, steaks, rice, etc. Tell me some of your must-haves that are different. Be nice to hear some different ideas. My main item would probably be cottage cheese with mandarin oranges. Grapes are also a must have for me. I eats several pounds per week.

Thanks!

Fat free Chobani yogurt with either blueberries or strawberries. Cottage cheese with diced pineapple is another addiction. Cranberries on my salad are also a recent must have. When local cantaloupe are in season, I eat those pretty regular. Sometimes, I cube it up, sometimes it goes into the yogurt.

[almostgone]

Rear delts are killing me for some reason. Thought about holding off of tonight's back session, but am going to have a go at it anyway. Mixing a shake.

[Bodacious]

What's going on guys/gal?

Im doing good training hard and getting after it everyday. Just so damn busy with life work and everything else. Sorry I haven't posted much in here. I still get on here and read. I get my motivation from here most of the time. lol...

I hope everyone is doing good!

[almostgone]

Stupid dry air is killing me. Had a major gusher of a nosebleed about halfway into my lift so I didn't get to do as much with deads as I wanted. Just jammed a piece of a shop rag up one side of my nose and kept rolling.

1 set of crunches

CG pulldown w/ u'hand grip- 2 w/u, Work- 5+-2+-1+ w/ a 10 count hold on partials.
Parallel grip pulldowns- 1 w/u,Work-7+ - 2+ - 1+ w/ 10 count hold on partials.
Tbar rows- 1 w/u, Work-6,drop,4 - 3. I did put a heavy bell over the dead end and it helped a lot.
Low pulley rows- Work- 7+ - 3+ - 2+ (new weight)
Deads- 1 w/u, Work- 7.

Had to call it there so I could get the nosebleed under control and get ready for work.

38 minutes not including crunches.

[NACH3]

Question for you guys. What are some of your go-to foods?

I'm not talking about the basics such as chicken, fish, steaks, rice, etc. Tell me some of your must-haves that are different. Be nice to hear some different ideas. My main item would probably be cottage cheese with mandarin oranges. Grapes are also a must have for me. I eats several pounds per week.

Thanks!

Watermelon, & grapes for me! Ever since I started breaking my fast in the am with fruit - I've been slaying some watermelon(pounds a wk easy) - cottage cheese with pineapple

[almostgone]

Fvvvvvck. Long shift and I missed a meal. At least I had a shake on hand. Eating now and hopefully will crash soon. Maybe try to work in a little lift before work tonight if I can get my lazy @ss up in time.

[Proximal]

Biceps today. Straight sets with a few drops here and there. Another PB on one arm preacher curls - scratching my head on my recent progress, but not arguing. My biceps tendon did pay the price however.

[Proximal]

Watermelon, & grapes for me! Ever since I started breaking my fast in the am with fruit - I've been slaying some watermelon(pounds a wk easy) - cottage cheese with pineapple

Haven't done so in a while, but love melons with cottage cheese. May have to do a little shopping.

[almostgone]

Fvvvvvck. Long shift and I missed a meal. At least I had a shake on hand. Eating now and hopefully will crash soon. Maybe try to work in a little lift before work tonight if I can get my lazy @ss up in time.

And this went to shit. Woke up with a wonderful nosebleed. Between the dry air and the wife cranking up the heat due to her thyroid issues, I don't stand a chance.
Anyway, I guess I needed to rest from last nights lift.

[Proximal]

Good morning everyone. Biceps kept waking me up in appreciation of yesterday's workout. Extra coffee this morning. Have great days all - and AG try to get in a workout ok

[Bio-Active]

Good morning hitters... Happy Wednesday!

[NACH3]

Morning HITers!

Delts/tris are nice and sore still... I'm thinking a lower body w/o or just posterior chain(with a back movement or two) to finish everything off...

Have a kickass day all and keep tearing it up fellas and Girl!

[NACH3]

And this went to shit. Woke up with a wonderful nosebleed. Between the dry air and the wife cranking up the heat due to her thyroid issues, I don't stand a chance.
Anyway, I guess I needed to rest from last nights lift.

Damn AG.... hope the nosebleeds get under control buddy! Have you always had this problem due to the dry air? Is it worse when it's hot and dry then cool & dry?

[almostgone]

Damn AG.... hope the nosebleeds get under control buddy! Have you always had this problem due to the dry air? Is it worse when it's hot and dry then cool & dry?

It usually kicks in when the winter air gets dry and when the wife gets cold and sets the temp up too high. It's actually almost nonexistent during the warm humid months unless I am really pushing myself.
Will give it a try again tonight.

[NACH3]

It usually kicks in when the winter air gets dry and when the wife gets cold and sets the temp up too high. It's actually almost nonexistent during the warm humid months unless I am really pushing myself.
Will give it a try again tonight.

Well I hope it subsides and if ya get the chance to lift tonight - kick some arse buddy

[NACH3]

https://m.youtube.com/watch?v=6Z4n7zuunNk

See for yourself!